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Main Web>MembershipHome>CoopCookbook>Grain (01 Mar 2010, JillW) Submitted by RachelRandolph.
RICE TYPES:
Short grain - chewy and a bit sweet
Medium grain - lighter and fluffier than short grain
Long grain - lightest and most delicate flavor Basmati (white and brown) - nutty flavor, smells buttery when cooking
Sweet Brown - stick, short grain - ideal for sushi According to one source, grains should make up 50-60% of your diet. They have lots of fiber both soluble and insoluble. Soluble fibers (especially oats corn and barley) can help reduce blood fat and cholesterol (which helps prevent heart disease). Insoluble fibers aid intestinal health and may reduce cancer risk, and can stabilize blood sugar levels. Grains are high in Vit.E, a potent anti-oxidant. Whole wheat and bran may lower the risk of colon cancer, and can help even when warning signs are apparent - 2 ounces of wheat bran cereal daily helped colon polyps shrink within 6 months.
Grain Cooking Guide
Rinse before cooking. Bring water to a boil and then add the grain. Add a pinch of salt if desired. Boil for 5-10 minutes then cover and simmer for 20 - 40 minutes. Or, after adding grain, cover and bring water back to rolling boil. Then simmer until tender (same amount of time as prior method). Grain to water ratio varies from 1:1.5 - 1:3| Grain | Cooking | Nutritional Content and/or Suggestions |
|---|---|---|
| Amaranth | 1:1.5, low cooking time, cook slowly | High fiber and "superior protein quality" |
| Barley | 1:2, longer cooking | Hulled more valuable than "pearled", great for hearty soups or stews; also wonderful as salad ingredient |
| Buckwheat/roasted buckwheat = kasha | Protein, B Vits., potassium, calcium, iron and fiber. Can be used as a cereal or as flour for baking (low gluten content, so combine with other flours in breads). | |
| Corn | Boil on the cob for 5-10 minutes. | |
| Cous Cous | 1:1 or 1:1.25 for whole wheat unrefined | Not a whole grain; made from semolina mixed with water steamed and then dried. |
| Kamut | 1:03 | Protein, magnesium, potassium, zinc; good wheat substitute |
| Millet | 01:01.5 | Much like cous cous in texture, wonderful nutty flavor that is much enhanced by dry-roasting the grain in a skillet before cooking in water. |
| Rolled Oats | 1:2 or less | Oats that are flattened with giant rollers. Cooks quickly, either in milk/soy milk/water for breakfast cereal/oatmeal. Make your own muesli by adding nuts, dried fruit, coconut, etc to uncooked rolled oats. Called for in oatmeal cookie recipes, muffins, etc. |
| Steel cut oats (less processed than rolled oats) | 1:3 | Oats that have been sliced with a blade into pieces. Retains more of a bite. Boil for one minute the night before. turn off heat and put lid on. Finish cooking/reheat next morning < 10 mins. Otherwise longer cooking time, 40 minutes or so. |
| Oat Groats (least processed oats) | 1:3 | Oats that have only had their husks removed. Retains its shape. Longer cooking time. Can be sprouted. |
| Quinoa (pronounced "keen-wah") | 01:01.5 | Like millet, flavor is greatly enhanced by dry-roasting it before boiling; very high in protein, good source of calcium, iron, phosphorus, E and some B Vits. |
| Rice | 1:1.75 (smaller grain) 1:3 (wild) | In the US, rice (i.e. Uncle Ben's white) is usually stripped of its outer layers therefore its nutritional value is greatly diminished; whole brown rice retains B Vits., calcium, phosphorus, vitamin E and Iron. |
| Rye | High in lysine (an amino acid), B Vitamins, Iron, Vit. E, and protein | |
| Spelt | High in protein and iron; great as wheat substitute for those with wheat-allergies | |
| Wild Rice | 1:03 | Actually a legume; wonderful nutty flavor and chewy texture, and is very good combined with other grains (see web site) |
Short grain - chewy and a bit sweet
Medium grain - lighter and fluffier than short grain
Long grain - lightest and most delicate flavor Basmati (white and brown) - nutty flavor, smells buttery when cooking
Sweet Brown - stick, short grain - ideal for sushi According to one source, grains should make up 50-60% of your diet. They have lots of fiber both soluble and insoluble. Soluble fibers (especially oats corn and barley) can help reduce blood fat and cholesterol (which helps prevent heart disease). Insoluble fibers aid intestinal health and may reduce cancer risk, and can stabilize blood sugar levels. Grains are high in Vit.E, a potent anti-oxidant. Whole wheat and bran may lower the risk of colon cancer, and can help even when warning signs are apparent - 2 ounces of wheat bran cereal daily helped colon polyps shrink within 6 months.
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